Monthly ArchivesMarch 2015

Strength: Find Your 3RM OHS
Grip Lock
30 DL (135/95), 100m Farmers Carry, 100m Run
20 DL, 100m Farmers Carry, 100m Run
10 DL, 100m Farmers Carry, 100m Run
Farmers Carry: Choose KB’s or DB’s or Bumpers…choose your weight.

Strength: Hang Power or Hang Squat Clean: 3RM
Do not drop the bar.
3/31/15
3 Rounds:
10 Clean and Jerk (135/95)
10 HSPU
30 DU’s

Strength: Hang Snatch (Power or Squat): 3 RM (Don’t drop the bar)
2 Person Partner WOD: 20 Minute AMRAP
3 Hang Power Cleans (135/95)
6 Front Squats (135/95)
9 Push-Ups
12 Pull-Ups
Switch Each Round

15.5
27-21-15-9
Calorie Row
Thrusters (95/65)(65/45)

10 Rounds: Every 2 Minutes
Strength: 1 Power Clean/1 Push Jerk + 1 Power Clean/1 Split Jerk
Power Clean + Power Jerk, drop the bar/reset then,
Power Clean + Split Jerk
Work to a max for the day
6 Minutes Complete:
1000m Row: Remaining Time:
Max Wall Ball Shots (20/14)
Rest 4 Minutes
6 Minutes Complete:
1000m Row: Remaining Time:
Burpee Box Jumps (24/20)

“Shark Bite”
21-15-9: ONE BAR
Deadlift (225/135)
OHS (135/95)
50 DU’s (150 Singles) after the sets of 21-15-9

Strength: Power Snatch: Work to a 1RM
3/23/15: Partner Bear Complex: 20 Minute AMRAP (115/75)
Partner 1 will run 300m while partner 2 completes AMRAP
Bear Complex (Power Clean, Front Squat, Press, Back Squat, Press)
Partners will switch after each 300m run.
These are five separate movements.
Each complex is one rep. Post total reps as your score.

Workout 15.4
8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern
M 185 lb. F 125 lb.
Scaled
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean 115 lb.
Women push [...]